Program Description
This program mixes strength, running, work capacity and a little body building elements. Emphasis on recovery and longevity, don’t ego lift. Make sure to read all exercise notes. Progress all lifts (if not specified in a different way) by adding 2.5-5lbs per week. Complete your main workout and run/WOD at different points of the day (I.e. run in the morning, lift at night or vice versa). After your runs and on your rest day, do PT exercise for your hips, knees, back, shoulders, and anything else. If you are hurting, reduce intensity as needed. If you enjoy a certain accessory for a muscle group, switch it for the one in the program, the main point of lifting is to have fun and enjoy it. Lifts are set up to have your accessory’s on opposite days of the main lifts to help recovery and power output on those lifts. Train insane and eat to gain!
Program Overview
- LevelNovice
- GoalPowerlifting, Athletics, Powerbuilding
- EquipmentGarage Gym
- Program Length10 weeks
- Time Per Workout90 minutes
- CreatedOct 29, 2025 10:43
- Last EditedNov 03, 2025 08:03
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.3%
Quadriceps
14.1%
Hamstrings
9.9%
Triceps
8.2%
Lower Back
7.5%
Abs
7.5%
Chest
5.8%
Front Delts
5.7%
Upper Back
5.2%
Middle Delts
4.9%
Olympic
4.2%
Biceps
3.9%
Lats
3.6%
Other
1.9%
Adductors
1.7%
Forearms
0.7%
Rear Delts
0.5%
Cardio
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
2
5 reps
5 reps
3 reps
10 reps
RPE 8
RPE 9
RPE 9
RPE 7
2
Deadlift (Deficit)
5
5 reps
RPE 8
3
Dip (Weighted)
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 9.5
4
Bent Over Row (Barbell)
3
8 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Decline Crunch (Weighted)
5
15 reps
-
7
Run
1
30-45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
2
5 reps
5 reps
3 reps
10 reps
RPE 8
RPE 9
RPE 9
RPE 7
2
Deadlift (Paused)
5
5 reps
RPE 8
3
Dip (Weighted)
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 9.5
4
Bent Over Row (Barbell)
3
8 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Plank (Weighted)
3
30-1 mins
-
7
Run
1
30-45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
2
5 reps
5 reps
3 reps
10 reps
RPE 8
RPE 9
RPE 9
RPE 7
2
Deadlift (Deficit)
5
5 reps
RPE 8
3
Dip (Weighted)
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 9.5
4
Bent Over Row (Barbell)
3
8 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Decline Crunch (Weighted)
5
15 reps
-
7
Run
1
30-45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
2
5 reps
5 reps
3 reps
10 reps
RPE 8
RPE 9
RPE 9
RPE 7
2
Deadlift (Paused)
5
5 reps
RPE 8
3
Dip (Weighted)
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 9.5
4
Bent Over Row (Barbell)
3
8 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Plank (Weighted)
3
30-1 mins
-
7
Run
1
30-45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
RPE 8.5
2
Deadlift (Deficit)
5
5 reps
RPE 8
3
Dip (Weighted)
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 9.5
4
Bent Over Row (Barbell)
3
8 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Decline Crunch (Weighted)
5
15 reps
-
7
Run
1
30-45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
RPE 8.5
2
Snatch Deadlift
5
5 reps
RPE 8
3
Dip (Weighted)
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 9.5
4
Bent Over Row (Barbell)
3
8 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Plank (Weighted)
3
30-1 mins
-
7
Run
1
30-45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
RPE 8.5
2
Deadlift (Deficit)
5
5 reps
RPE 8
3
Dip (Weighted)
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 9.5
4
Bent Over Row (Barbell)
3
8 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Decline Crunch (Weighted)
5
15 reps
-
7
Run
1
30-45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
RPE 8.5
2
Snatch Deadlift
5
5 reps
RPE 8
3
Dip (Weighted)
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 9.5
4
Bent Over Row (Barbell)
3
8 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Run
1
30-45 mins
-
7
Plank (Weighted)
3
30-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
2
8 reps
5 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
2
Deadlift (Deficit)
5
5 reps
RPE 8
3
Dip (Weighted)
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 9.5
4
Bent Over Row (Barbell)
3
8 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Decline Crunch (Weighted)
5
15 reps
-
7
Run
1
30-45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
2
8 reps
5 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
2
Deadlift (Deficit)
5
5 reps
RPE 8
3
Dip (Weighted)
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 9.5
4
Bent Over Row (Barbell)
3
8 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Run
1
30-45 mins
-
7
Plank (Weighted)
3
30-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
2
5 reps
3 reps
2 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 6.5
2
Hang Clean
1
1
1
1
6 reps
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Pull-Up (Weighted)
4
RPE 9.5
4
Skull Crusher
3
8 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
6
Back Extension (Weighted)
4
10 reps
-
7
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
2
5 reps
3 reps
2 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 6.5
2
Hang Clean
1
1
1
1
6 reps
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Pull-Up (Weighted)
4
RPE 9.5
4
Skull Crusher
3
8 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
6
Back Extension (Weighted)
4
10 reps
-
7
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
2
5 reps
3 reps
2 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 6.5
2
Hang Clean
1
1
1
1
6 reps
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Pull-Up (Weighted)
4
RPE 9.5
4
Skull Crusher
3
8 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
6
Back Extension (Weighted)
4
10 reps
-
7
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
2
5 reps
3 reps
2 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 6.5
2
Hang Clean
1
1
1
1
6 reps
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Pull-Up (Weighted)
4
RPE 9.5
4
Skull Crusher
3
8 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
6
Back Extension (Weighted)
4
10 reps
-
7
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
RPE 8
2
Hang Clean
1
1
1
1
6 reps
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Pull-Up (Weighted)
4
RPE 9.5
4
Skull Crusher
3
8 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
6
Back Extension (Weighted)
4
10 reps
-
7
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
RPE 8
2
Hang Clean
1
1
1
1
6 reps
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Pull-Up (Weighted)
4
RPE 9.5
4
Skull Crusher
3
8 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
6
Back Extension (Weighted)
4
10 reps
-
7
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
RPE 8
2
Hang Clean
1
1
1
1
6 reps
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Pull-Up (Weighted)
4
RPE 9.5
4
Skull Crusher
3
8 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
6
Back Extension (Weighted)
4
10 reps
-
7
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
RPE 8
2
Hang Clean
1
1
1
1
6 reps
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Pull-Up (Weighted)
4
RPE 9.5
4
Skull Crusher
3
8 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
6
Back Extension (Weighted)
4
10 reps
-
7
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
8 reps
5 reps
5 reps
3 reps
3 reps
1 reps
1 reps
RPE 8
RPE 8
RPE 8.5
RPE 8.5
RPE 9
RPE 9
RPE 6.5
2
Hang Clean
1
1
1
1
6 reps
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Pull-Up (Weighted)
4
RPE 9.5
4
Skull Crusher
3
8 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
6
Back Extension (Weighted)
4
10 reps
-
7
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
8 reps
5 reps
5 reps
3 reps
3 reps
1 reps
1 reps
RPE 8
RPE 8
RPE 8.5
RPE 8.5
RPE 9
RPE 9
RPE 6.5
2
Hang Clean
1
1
1
1
6 reps
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Pull-Up (Weighted)
4
RPE 9.5
4
Skull Crusher
3
8 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
6
Back Extension (Weighted)
4
10 reps
-
7
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
3 reps
5 reps
RPE 8
RPE 9
2
Bench Press (Paused)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7.5
5
Abs Crunch (Machine)
4
12 reps
RPE 9.5
6
Bicep Curl (Cable)
3
8 reps
RPE 9.5
7
Conditioning Circuit
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
3 reps
5 reps
RPE 8
RPE 9
2
Bench Press (Paused)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7.5
5
Abs Crunch (Machine)
4
12 reps
RPE 9.5
6
Bicep Curl (Cable)
3
8 reps
RPE 9.5
7
Conditioning Circuit
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
3 reps
5 reps
RPE 8
RPE 9
2
Bench Press (Paused)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7.5
5
Abs Crunch (Machine)
4
12 reps
RPE 9.5
6
Bicep Curl (Cable)
3
8 reps
RPE 9.5
7
Conditioning Circuit
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
3 reps
5 reps
RPE 8
RPE 9
2
Bench Press (Paused)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7.5
5
Abs Crunch (Machine)
4
12 reps
RPE 9.5
6
Bicep Curl (Cable)
3
8 reps
RPE 9.5
7
Conditioning Circuit
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
3 reps
5 reps
RPE 8
RPE 9
2
Bench Press (Paused)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7.5
5
Abs Crunch (Machine)
4
12 reps
RPE 9.5
6
Bicep Curl (Cable)
3
8 reps
RPE 9.5
7
Conditioning Circuit
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
3 reps
5 reps
RPE 8
RPE 9
2A
Chest Press (Machine)
3
10 reps
RPE 9.5
2B
Push Up
1
10-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7.5
5
Abs Crunch (Machine)
4
12 reps
RPE 9.5
6
Bicep Curl (Cable)
3
8 reps
RPE 9.5
7
Conditioning Circuit
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
3 reps
5 reps
RPE 8
RPE 9
2
Bench Press (Paused)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7.5
5
Abs Crunch (Machine)
4
12 reps
RPE 9.5
6
Bicep Curl (Cable)
3
8 reps
RPE 9.5
7
Conditioning Circuit
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
3 reps
5 reps
RPE 8
RPE 9
2A
Chest Press (Machine)
3
10 reps
RPE 9.5
2B
Push Up
1
10-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7.5
5
Abs Crunch (Machine)
4
12 reps
RPE 9.5
6
Bicep Curl (Cable)
3
8 reps
RPE 9.5
7
Conditioning Circuit
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
3 reps
5 reps
RPE 8
RPE 9
2
Bench Press (Paused)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7.5
5
Abs Crunch (Machine)
4
12 reps
RPE 9.5
6
Bicep Curl (Cable)
3
8 reps
RPE 9.5
7
Conditioning Circuit
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
3 reps
5 reps
RPE 8
RPE 9
2
Bench Press (Paused)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7.5
5
Abs Crunch (Machine)
4
12 reps
RPE 9.5
6
Bicep Curl (Cable)
3
8 reps
RPE 9.5
7
Conditioning Circuit
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
5 reps
3 reps
2 reps
10 reps
-
-
-
-
2
Front Squat (Barbell)
3
6 reps
RPE 8
3
T-Bar Row
4
10 reps
RPE 8
4
Dip (Weighted)
4
6-8 reps
RPE 8
5A
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Back Extension (Weighted)
3
10 reps
RPE 7
7
Run
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
5 reps
3 reps
2 reps
10 reps
-
-
-
-
2
Box Squat (Barbell)
4
6 reps
RPE 8
3
T-Bar Row
4
10 reps
RPE 8
4
Dip (Weighted)
4
6-8 reps
RPE 8
5A
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Back Extension (Weighted)
3
10 reps
RPE 7
7
Run
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
5 reps
3 reps
2 reps
10 reps
-
-
-
-
2
Front Squat (Barbell)
3
6 reps
RPE 8
3
T-Bar Row
4
10 reps
RPE 8
4
Dip (Weighted)
4
6-8 reps
RPE 8
5A
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Back Extension (Weighted)
3
10 reps
RPE 7
7
Run
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
5 reps
3 reps
2 reps
10 reps
-
-
-
-
2
Box Squat (Barbell)
4
6 reps
RPE 8
3
T-Bar Row
4
10 reps
RPE 8
4
Dip (Weighted)
4
6-8 reps
RPE 8
5A
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Back Extension (Weighted)
3
10 reps
RPE 7
7
Run
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
3 reps
2 reps
RPE 8
RPE 8
2
Front Squat (Barbell)
3
6 reps
RPE 8
3
T-Bar Row
4
10 reps
RPE 8
4
Dip (Weighted)
4
6-8 reps
RPE 8
5A
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Back Extension (Weighted)
3
10 reps
RPE 7
7
Run
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
3 reps
2 reps
RPE 8
RPE 8
2
Squat (Paused)
4
8 reps
RPE 8
3
T-Bar Row
4
10 reps
RPE 8
4
Dip (Weighted)
4
6-8 reps
RPE 8
5A
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Back Extension (Weighted)
3
10 reps
RPE 7
7
Run
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
3 reps
2 reps
RPE 8
RPE 8
2
Front Squat (Barbell)
3
6 reps
RPE 8
3
T-Bar Row
4
10 reps
RPE 8
4
Dip (Weighted)
4
6-8 reps
RPE 8
5A
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Back Extension (Weighted)
3
10 reps
RPE 7
7
Run
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
3 reps
2 reps
RPE 8
RPE 8
2
Squat (Paused)
4
8 reps
RPE 8
3
T-Bar Row
4
10 reps
RPE 8
4
Dip (Weighted)
4
6-8 reps
RPE 8
5A
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Back Extension (Weighted)
3
10 reps
RPE 7
7
Run
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
8 reps
5 reps
3 reps
2 reps
-
-
-
-
2
Front Squat (Barbell)
3
6 reps
RPE 8
3
T-Bar Row
4
10 reps
RPE 8
4
Dip (Weighted)
4
6-8 reps
RPE 8
5A
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Back Extension (Weighted)
3
10 reps
RPE 7
7
Run
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
8 reps
5 reps
3 reps
2 reps
-
-
-
-
2
Front Squat (Barbell)
3
6 reps
RPE 8
3
T-Bar Row
4
10 reps
RPE 8
4
Dip (Weighted)
4
6-8 reps
RPE 8
5A
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Back Extension (Weighted)
3
10 reps
RPE 7
7
Run
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
2
1
1
5 reps
3 reps
2 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 8
2
Leg Curl
4
8 reps
RPE 8.5
3
Leg Extension
4
8 reps
RPE 8.5
4
Decline Crunch (Weighted)
2
10 reps
RPE 8
5
Hip Thrust (Machine)
4
8 reps
RPE 8.5
6A
Prowler Push
4
2 mins
-
6B
Jump Squat
4
15 reps
RPE 8
7
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
2
1
1
5 reps
3 reps
2 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 8
2
Leg Curl
4
8 reps
RPE 8.5
3
Leg Extension
4
8 reps
RPE 8.5
4
Decline Crunch (Weighted)
2
10 reps
RPE 8
5
Hip Thrust (Machine)
4
8 reps
RPE 8.5
6A
Prowler Push
4
2 mins
-
6B
Jump Squat
3
15 reps
RPE 8
7
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
2
1
1
5 reps
3 reps
2 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 8
2
Leg Curl
4
8 reps
RPE 8.5
3
Leg Extension
4
8 reps
RPE 8.5
4
Decline Crunch (Weighted)
2
10 reps
RPE 8
5
Hip Thrust (Machine)
4
8 reps
RPE 8.5
6A
Prowler Push
4
2 mins
-
6B
Jump Squat
4
15 reps
RPE 8
7
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
2
1
1
5 reps
3 reps
2 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 8
2
Leg Curl
4
8 reps
RPE 8.5
3
Leg Extension
4
8 reps
RPE 8.5
4
Decline Crunch (Weighted)
2
10 reps
RPE 8
5
Hip Thrust (Machine)
4
8 reps
RPE 8.5
6A
Prowler Push
4
2 mins
-
6B
Jump Squat
3
15 reps
RPE 8
7
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
2
1
1
5 reps
3 reps
2 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 8
2
Leg Curl
4
8 reps
RPE 8.5
3
Leg Extension
4
8 reps
RPE 8.5
4
Decline Crunch (Weighted)
2
10 reps
RPE 8
5
Hip Thrust (Machine)
4
8 reps
RPE 8.5
6A
Prowler Push
4
2 mins
-
6B
Jump Squat
3
15 reps
RPE 8
7
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
2
1
1
5 reps
3 reps
2 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 8
2
Leg Curl
4
8 reps
RPE 8.5
3
Leg Extension
4
8 reps
RPE 8.5
4
Decline Crunch (Weighted)
2
10 reps
RPE 8
5
Hip Thrust (Machine)
4
8 reps
RPE 8.5
6A
Prowler Push
4
2 mins
-
6B
Jump Squat
3
15 reps
RPE 8
7
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
2
1
1
5 reps
3 reps
2 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 8
2
Leg Curl
4
8 reps
RPE 8.5
3
Leg Extension
4
8 reps
RPE 8.5
4
Decline Crunch (Weighted)
2
10 reps
RPE 8
5
Hip Thrust (Machine)
4
8 reps
RPE 8.5
6A
Prowler Push
4
2 mins
-
6B
Jump Squat
4
15 reps
RPE 8
7
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
2
1
1
5 reps
3 reps
2 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 8
2
Leg Curl
4
8 reps
RPE 8.5
3
Leg Extension
4
8 reps
RPE 8.5
4
Decline Crunch (Weighted)
2
10 reps
RPE 8
5
Hip Thrust (Machine)
4
8 reps
RPE 8.5
6A
Prowler Push
4
2 mins
-
6B
Jump Squat
3
15 reps
RPE 8
7
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
2
1
1
5 reps
3 reps
2 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 8
2
Leg Curl
4
8 reps
RPE 8.5
3
Leg Extension
4
8 reps
RPE 8.5
4
Decline Crunch (Weighted)
2
10 reps
RPE 8
5
Hip Thrust (Machine)
4
8 reps
RPE 8.5
6A
Prowler Push
4
2 mins
-
6B
Jump Squat
3
15 reps
RPE 8
7
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
2
1
1
5 reps
3 reps
2 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 8
2
Leg Curl
4
8 reps
RPE 8.5
3
Leg Extension
4
8 reps
RPE 8.5
4
Decline Crunch (Weighted)
2
10 reps
RPE 8
5
Hip Thrust (Machine)
4
8 reps
RPE 8.5
6A
Prowler Push
4
2 mins
-
6B
Jump Squat
3
15 reps
RPE 8
7
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)1 Set
2 Sets
2 Sets
2 Sets
5 Reps
5 Reps
3 Reps
10 Reps
@8
@9
@9
@7
2
Deadlift (Deficit)5 Sets
5 Reps
@8
3
Dip (Weighted)2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@9.5
4
Bent Over Row (Barbell)3 Sets
8 Reps
@9.5
5
Incline Curl (Dumbbell)3 Sets
12 Reps
@8
6
Decline Crunch (Weighted)5 Sets
15 Reps
-
7
Run1 Set
30-45 mins
-
Day 2
1
Squat (Barbell)2 Sets
2 Sets
2 Sets
2 Sets
5 Reps
3 Reps
2 Reps
10 Reps
@8
@8.5
@9
@6.5
2
Hang Clean1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
3 Reps
@8
@8
@8
@8
3
Pull-Up (Weighted)4 Sets
@9.5
4
Skull Crusher3 Sets
8 Reps
@9.5
5
Lateral Raise (Dumbbell)3 Sets
10 Reps
@9.5
6
Back Extension (Weighted)4 Sets
10 Reps
-
7
Run1 Set
30 mins
-
Day 3
1
Overhead Press (Barbell)2 Sets
2 Sets
3 Reps
5 Reps
@8
@9
2
Bench Press (Paused)4 Sets
6 Reps
@8
3
Romanian Deadlift (Barbell)4 Sets
8 Reps
@8
4
Bulgarian Split Squat (Barbell)3 Sets
10 Reps
@7.5
5
Abs Crunch (Machine)4 Sets
12 Reps
@9.5
6
Bicep Curl (Cable)3 Sets
8 Reps
@9.5
7
Conditioning Circuit1 Set
30 mins
-
Day 4
1
Deadlift (Barbell)2 Sets
2 Sets
1 Set
1 Set
5 Reps
3 Reps
2 Reps
10 Reps
-
-
-
-
2
Front Squat (Barbell)3 Sets
6 Reps
@8
3
T-Bar Row4 Sets
10 Reps
@8
4
Dip (Weighted)4 Sets
6-8 Reps
@8
5A
Seated Shoulder Press (Dumbbell)3 Sets
8 Reps
@8
5B
Lateral Raise (Dumbbell)3 Sets
8 Reps
@8
6
Back Extension (Weighted)3 Sets
10 Reps
@7
7
Run1 Set
45 mins
-
Day 6
1
Run1 Set
60 mins
-
Day 5
1
Power Clean2 Sets
2 Sets
1 Set
1 Set
5 Reps
3 Reps
2 Reps
8 Reps
@8
@8.5
@8.5
@8
2
Leg Curl4 Sets
8 Reps
@8.5
3
Leg Extension4 Sets
8 Reps
@8.5
4
Decline Crunch (Weighted)2 Sets
10 Reps
@8
5
Hip Thrust (Machine)4 Sets
8 Reps
@8.5
6A
Prowler Push4 Sets
2 mins
-
6B
Jump Squat4 Sets
15 Reps
@8
7
Run1 Set
30 mins
-